Posted by Larry Hoover on December 19, 2004, at 8:14:04
In reply to Re: Delayed Sleep Phase Syndrome? » KaraS, posted by mattdds on December 19, 2004, at 5:10:50
> Hello,
>
> Actually, I did try melatonin, but it put me in an odd and creepy mental state, somewhere between sleeping and being awake. Not particularly pleasant. I've heard it works for others though...bummer for me.Ya, but dose may be an issue, too. Too much melatonin can do as you describe. Individual differences in dose-responsivity are such that the typical 3 mg tablet can be far in excess of your individual needs. Saturation of the melatonin receptors actually shuts some of them off, and inhibits sleep induction.
You do seem to be describing a classic case of DSPS. To advance the circadian sleep rhythm, melatonin dosing should be about six hours before retiring.
> As for the light box therapy, I haven't tried it...yet. Sounds like something to look into though.
The sort you'd be looking for is called a dawn simulator. It has a timer, just like an alarm clock. Light intensity gradually increases until you're bathed in very bright light, timed to correspond with the expected time of arising.
You should do everything you can to avoid bright light during the last six hours of your waking period, and to increase bright light exposure early in your day. There are baseball-cap type light sources you can get, too, so you can move around and still get the bright light exposure.
> It's such a slippery slope with this delayed sleep onset business. If you goof around for one night, and stay up late, or if you sleep in, your delicate pattern is broken, and all the progress you made goes down the drain. It's like it defaults back to the 4am - 12pm rhythm with even one screw up.
Time to break out the heavy equipment, then.
> I wish there were a shift rotation for dentists in the military! I'd really thrive with that schedule.
>
> Regards,
>
> MattOr maybe they could just keep reassigning you westwards? The jet lag effect might be just what you're looking for.
Good to see you back, buddy.
Lar
poster:Larry Hoover
thread:431185
URL: http://www.dr-bob.org/babble/20041217/msgs/431577.html